When going on the strict diet, the most important thing is to have an idea of the calories of the food you are going to insert into your digestive system.
Because of that I have prepared for myself a guide what are the calories values of the common food ingredients.
Veggies
1 lettuce, iceberg (1 cup) – 10 cal.
Medium Tomato – 22 cal.
Cucumber, peeled, chopped (1 cup) – 16 cal.
Guacamole 1/2 cup – 183 cal.
Lettuce, romain (1 cup) – 8 cal.
Kalamata Olives (1 cup) – 280 cal.
Carrots, raw (1 cup) – 45 cal.
Fruits
1 orange – 45 cal.
1 apple – 95 cal.
1 banana – 105 cal.
1 pear – 102 cal.
Fats
Olive Oil 1 tbsp – 119 cal.
Sunflower Oil 1 tbsp – 119 cal.
Avocado Oil 1 tbsp – 124 cal.
Butter 1 tbsp – 102 cal.
Coconut Oil. 1 tbsp – 117 cal.
Sesame Oil. 1 tbsp – 119 cal.
Corn Oil. 1 tbsp – 122 cal.
From the Bakery
Sourdough bread:
1 small slice (2-1/2″ x 2″ x 1/2″) – 41 cal.
1 medium slice (4-3/4″ x 4″ x 1/2″) – 68 cal.
1 large slice (5″ x 2-1/2″ x 1″) – 96 cal.
Whole Wheat:
1 slice – 60 cal.
Is whole wheat bread good for weight loss?
In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. Whole grains provide more vitamins, minerals, and fiber than refined.
Cheese
Feta Cheese, crumbled (1 cup) – 396 cal.
Mozarella Cheese (1 cup) – 370 cal.
1 egg, boiled – 78 cal.
American Cheese, 1 slice – 104 cal.
Cheddar Cheese, 1 slice – 113 cal.
Meats
Cooked Ham, 1 slice, medium (approx 4-1/2″ x 2-1/2″ x 1/4″) – 72 cal.
Cooked Ham, 1 slice, thick (approx 4-1/2″ x 2-1/2″ x 3/8″) – 108 cal.
Salami, 1 slice – 41 cal.
Sirloin steak 8 oz. – 552 cal.
Ribeye steak 8 oz. – 660 cal.
New York steak 8 oz. – 660 cal.
Drinks
Tea, 8 oz. – 2 cal.
Coffee, 8 oz. – 1 cal.
Coca-Cola Classic, 12 oz. – 140 cal.
orange juice, 1 cup. – 111 cal.
